Main Dishes

Cajun Chicken Pasta Recipe

January 04, 2013

If you are looking for a healthy recipe, this cajun chicken pasta is for you! My husband and kids loved it - and it is a perfect way to get in your veggies for the day!

8 ounces uncooked linguine
1 pound chicken breast strips
1-2 tsp Cajun seasoning (or to taste)
1 tbsp olive oil
1 medium red bell pepper, thinly sliced
1 medium yellow bell pepper, thinly sliced
8 oz fresh mushrooms, sliced
1/2 red onion, sliced
3 cloves garlic, minced
2 medium tomatoes, diced
1 cup fat free low sodium chicken broth
1/3 cup skim milk
1 tbsp flour
6 tbsp fat free cream cheese
bunch of green onions, chopped
salt and pepper to taste

Prep all your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. Season chicken generously with Cajun seasoning, garlic powder and salt. Prepare pasta in...
See the full directions on my site

Nutritions

Calories
164

Sodium
177mg
7% DV

Fat
7g
11% DV

Protein
15g
31% DV

Carbs
9g
3% DV

Fiber
1g
6% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 2g 10%

Polysaturated Fat 1g 9%

Monosaturated Fat 3g 23%

Cholesterol 40mg 13%

Sodium 177mg 7%

Potassium 347mg 9%

Protein 15g 31%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 6%

Sugar 2g 5%

Vitamin A 458IU 9%

Vitamin B6 0.39mg 19%

Vitamin C 7mg 11%

Calcium 106mg 10%

Iron 1.0mg 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Chicken Sautéed

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Nutritions

Calories
587

Sodium
187mg
7% DV

Fat
23g
36% DV

Protein
5g
10% DV

Carbs
97g
33% DV

Fiber
4g
16% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 5g 28%

Polysaturated Fat 4g 26%

Monosaturated Fat 13g 84%

Cholesterol 15mg 5%

Sodium 187mg 7%

Potassium 172mg 4%

Protein 5g 10%

% DAILY VALUE^*

Total Carbohydrate

Fiber 4g 16%

Sugar 50g 100%

Vitamin A 152IU 3%

Vitamin B6 0.93mg 46%

Vitamin C 1mg 2%

Calcium 55mg 5%

Iron 1mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Cajun Chicken Pasta Recipe

If you are looking for a healthy recipe, this cajun chicken pasta is for you! My husband and kids loved it - and it is a perfect way to get in your veggies for the day!

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